[Endurance Exercise] Nutrition Plans

Half of a mile into my first ever Triathlon training, my glucose levels started to plummet towards a low. My dexcom G6 gave me the arrow down alert signaling that I’d likely be low in the next 30 minutes… and I’d barely begun the workout.  

I downed some simple carbohydrates and headed home, feeling defeated and puzzled (because I had already eaten food before I left the house in an attempt to avoid this exact situation).  

Over the next hour, I’d end up consuming FIFTY additional carbs to keep my glucose levels over 80 mg/dL, wondering what “switch” I had flipped to make me so insulin sensitive.  

I spent the next few weeks researching and going through my old notes from when I first became a certified Master Fitness Trainer and Nutritionist and was reminded of something critical… 

Even non-diabetics need fuel (carbs) when increasing endurance training.  

Thankfully I didn’t have to learn this lesson the hard way from repeated lows… In fact, at the point of writing this, I’ve not gone high OR low during a single Triathlon or half Ironman workout (I use, and teach my T1D clients, a strategy called the 80/20 Blood Sugar Formula to accomplish this).  

With what I had discovered though, I realized that my strategy for exercise and diabetes had to shift with this new challenge of competing in a Triathlon.  

Let’s start with day to day fueling and blood sugar management.  

Whether you're living with diabetes or not, one recommendation that has always reigned true for me is that consistency wins." In the words of my triathlon mentor - “if you find something that works for you, don’t change it.  

That being said, I think that the key words there are “that works for you” because all of us, especially living with diabetes, are unique. Here are some food choices that work best for me, but please consult with your doctor to see what options may work best for your diabetes management.  

Breakfast: Protein shake with micronutrients (vitamins and minerals), 2 pieces of peanut butter toast, 5-6 dates, and a little creamer in my coffee. 90-100 carbs 

Snack: 3 eggs with some garlic, salt and pepper, and salsa, maybe a handful of tree nuts and seeds 

Lunch: protein pancake with peanut butter, big bowl of yogurt, some chips or fruit, and my favorite dark chocolate peanut butter cups. 90-100 carbs 

Dinner: (varies, but here’s an example) - steak, broccoli, potatoes, bowl of fruit, tacos, crackers or bread. 90-100 carbs.  

Snack: eggs or chicken or leftovers and a low-carb electrolyte mix called LMNT.  

I like a macronutrient mix where the majority of my calories (energy) comes from carbs, with second highest being protein, and a little healthy fats to round it all up. Your needs may differ, but typically I see endurance athletes consuming large amounts of carbohydrates (both during and after training), and I feel best when I do as well… which leads us into… 

Blood Sugar Management with strategically selected foods DURING exercise: 

I found what works for me, my stomach, and my glucose levels. After months of experimenting, here’s what I found works best for me: 

Before a swim, bike, or run, I consume an RX Bar for slower digesting fuel (and impact on glucose levels).  

During my endurance training I drink Tailwind, an electrolyte + dextrose/cane sugar mix for simple sugars and replenishment.  

After I typically have a low-carb protein shake.  

Total carbs consumed changes with different workout types, but typically ranges from 50-80 carbs per session to keep my 100% time in range with my glucose levels.  

The types of foods that I choose are typically situational, meaning that I choose slow, medium, or fast acting carbs and fuel sources depending on what my body (and glucose levels) NEED in that situation.  

Glucose levels typically can be managed with a focus on macronutrient density (carbohydrates, proteins, and fats), while optimal health and longevity are more impacted by micronutrients (vitamins and minerals - the “quality” of the foods we eat).  

Ultimately, you get to decide what goes into your mouth. But when considering diabetes management alongside athletic performance, my Dexcom CGM has provided excellent insight into how different foods impact my glucose levels as well as when to time my intra-workout fueling.  

I hope that helps, and feel free to reach out if you are looking for additional guidance to team@ftfwarrior.com  

Keep up the Fight,
Matt Vande Vegte, CPT